Prep
Equipment required: Foam roller, light KB, medium/light band
1) 1 Round:
– 60s each Foam roll Thoracic & Lats
– 5 Upward to Downward Facing Dog + Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
2) AMRAP 5 at a slow pace:
– 4 Yoga Push-up
– 5 each 1-arm KB Rows
– 5 each KB Push Press
– 15 Banded Pull-aparts
– 15 each Single Straight Arm Banded Pull-downs
A1.
1/3 x 6 each. Rest 15s
– 1 Warm-up set, 3 working sets
A2.
1/3 x 12. Rest 15s
– 1 Warm-up set, 3 working sets
A3.
5 x 25.
OT4M
B.
3 Rounds For Time
30-20-10
18-12-6
Cal Bike
Strict Pull-ups
*100 Meter total Single Arm OH Carry after each set
– Goal: Sustainable pace
L2: (Hybrid Push-ups) (9-6-3 Pull-up Negatives)
L1: (Box Push-ups) (12-9-6 Cal Bike – Ring Assisted Pull-ups) (Single Front Rack Carry)
C.
3 x 30. Rest 60s